Reading Food Labels

As you begin your 'healthy eating' journey, it is extremely important that you know what you are eating. Therefore it is very important that you understand how to read food labels.

1) Check the serving size! What is the serving size? For example a cereal may have a serving size of 1 oz., or a snack bar may have a serving size of 1/2. So look at how much you are going to eat and then calculate the calories, fat content, etc.

2) Carbohydrates, Proteins and Fats are usually listed by weight (in grams) (1 gram = 0.0022 lbs) Calculate how many grams you might be eating (1 oz = 30 grams).

3) The calorie count of the 3 main food groups are:

i) Carbohydrates: 1 gram = 4 calories
ii) Protein: 1 gram = 4 calories
iii) Fats: 1 gram = 9 calories

For example 1 cup of Cheerios has 3.5 grams of Protein, 22.2 grams of Carbohydrates and 1.7 grams of Fat, for a total of 110 calories. If you add 1 cup of Non-fat Milk, it has 8.4 grams of Protein, 11.9 grams of Carbohydrates and 0.4 grams of Fat, for a total of 86 calories. Total 1 cup Cheerios + 1 cup of non-fat milk = 196 calories.

4) Watch for the salt (sodium) which is usually high in packaged food. The Recommended Daily Allowance (RDA) is 2.4 grams (2400 milligrams). Higher intake of sodium can lead to water retention and high blood pressure.

4) Watch for the sugar content.

5) Watch for the fat content, especially the saturated fat.

6) The labels may list fats and sugars in different ways, so watch out!

Here are some examples:
Fats may be called lecithin, hydrogenated vegetable shortening, oil, lard, triglycerides, etc.
Sugars may be called sucrose, corn syrup, fructose, lactose, maltose, etc.

So next time you are at the grocery/supermarket - READ THE LABELS CAREFULLY!

TIP: Avoid buying food in bulk! The more food you have stored, the more you tend to eat. People in most other countries shop several times per week for their food, buying only what they will be eating in the next 1-2 days.

How much Protein do you need?

Contrary to popular belief, most Americans don't get enough protein in their daily diet, but do get more than enough carbohydrates.

How much protein does one need anyway?

Well it depends on many factors, but how active one is, is an important factor.

The following is the approximate protein requirement of people with different activity levels:

1. Sedentary - 0.5 gram/lb of lean body mass (LBM)
2. Moderately Active - 0.6 gram/lb of LBM
3. Active - 0.7 gram/lb of LBM
4. Very Active - 0.8 gram/lb of LBM
5. Athlete - 0.9 gram/lb of LBM

How to calculate your Lean Body Mass?

Your weight (in lbs./kg) - your body fat (in lbs./kg) = Lean Body Mass

Body Fat Percent can be determined in many ways (for example by using a Body Composition Analyzer, which is what I use in my office).

For example:

If you weigh 150 lbs and have 33% body fat, then your LBM = 150 - 0.33 x 150 = 150 - 50 = 100 lbs.

If you are active, then your daily protein requirements are: 0.7 x 100 = 70 grams.

An easy way to up your protein intake, is to snack on protein bars.

Burning Fat with Fat!

Can you fight Fat with Fat?

Incredible as it sounds, it is true. Not all fats are created equal. There are fats that are not only good for you, they can also help lower your body fat, especially around the trunk!

Multiple studies at reputed medical centers in various countries have shown that Monounsaturated fats (MUFA) can cause weight loss as well as loss of body fat. They may also help reduce 'bad' (LDL) cholesterol and lower blood sugar.

So what foods have MUFA?

Here are some examples:

1. Oils: Olive, canola, saffola, flaxseed, peanut, sunflower, soybean and sesame.
2. Nuts: almonds, cashews, peanuts, pecans, pinenuts, walnuts.
3. Avocado: esp Hass avocado
4. Olives: black and green.
5. Chocolate: minus the sugar of course!

Fruits and Dieting

I am often asked regarding fruits and fruit juices as part of a weight loss diet plan. Well here is a simple answer:

1) Avoid store bought fruit juices as much as possible, as these often have added sugar (you want to avoid sugar at all costs). Read the labels before you buy! Most grocery store fruit juices have very little fruit in them! Now if you get your own fruit and juice them, then sure go ahead and drink the juice.
2) As far as fruits are concerned you want to avoid the high fructose, high glycemic fruits, which will lead to weight and body fat gain.

High glycemic fruits: Bananas, grapes, mangos, papaya, raisins, watermelon

Low glycemic fruits: Apples, oranges, pears, peaches, plums, pineapple

Now that you know, choose wisely.

How to avoid overeating at parties

One of the mistakes people often make is that they starve themselves over the week, but end up 'gorging' at restaurants and parties on weekends, and therefore undoing all their 'hard work' over the week. To lose or maintain your weight, consistency is important. Here are a few suggestions to avoid overeating at parties:

1. Eat normally before a party. A lot of us tend to eat less on the day of the party, arrive famished and end up eating and drinking much more than we anticipated.
You might even consider eating a little healthy snack before leaving home.
2. Avoid eating too many appetizers, as these tend to be unhealthier than the main entrees.
3. Watch the drinks, especially beer and cocktails.
4. Avoid the desserts.
5. If temptation gets the better of you, remember: EAT SMALLER PORTIONS AND EAT SLOWLY.

A healthy diiner recipe - Try Tonight!

SPICY STIR-FRY CHICKEN

 

 

Try this quick, easy and delicious recipe for dinner tonight:

 

Ingredients:

 

 

Olive oil 1 tbsp

Shallot 1, or Red onion 1/2, sliced

Garlic paste 1 tsp or 3 cloves of garlic chopped

Chilli peppers (of your choice) 2-3, finely chopped

Chicken broth (low fat, low sodium) 2 tbsp

Bell peppers 2, chopped

 

Cilantro 1/2 cup

Curry powder 1 tsp

Cumin powder 1 tsp

Coriander powder 1 tsp

Salt, to taste

Boneless, skinless chicken breasts 3, cut into bite size pieces

 

Method:

 

Heat the oil in the wok and add the shallots or onions. Stir and fry for 3-4 minutes till transclucent. Add the garlic and fry for another minute. Add the spices and fry for 1 minute, then add the chicken pieces, coat with the spice mixture and fry on medium heat for 6-8 minutes till white. Add the bell peppers and chilli peppers and stir-fry for another 3-4 minutes. Add the broth and salt to taste and let cook for another 2 minutes. Top with cilantro and serve.

 

Try it with brown rice. Consider adding various other ingredients, for example 1/2 cup of peanuts, or cherry tomatoes. Leave out the chilli peppers or de-seed them if you are not a fan of spicy food.

 

Calories: 200

Calories from Fat: <50

Carbohydrate: 8gm

Protein: 30 gm

Fat: 6 gm

 

 

 

 

 



Just a little diet advice

'What in the world do I eat to lose weight?' a woman I know asked me recently.

With so many diets and books on diet out there, it is indeed confusing for most people. However let me make it simple for you.

 What all diets have in common is that they reduce the number of calories that one consumes. You want to lose weight gradually not go on a crash diet and be on a ‘weight’ rollercoaster, and you want to slowly alter your eating habits, so that you live a healthier and more fulfilling life and keep the weight from coming back. Most women require between 1300 – 1800 calories a day.

 First of all read labels on all foods you buy. Secondly, stop eating fast foods, which are high in calories and fat (for example a double cheeseburger, small fries and a coke at a popular fast food chain has over a 1000 calories with 50 grams of fat). Cut back on your fat intake, to no more than 30% of your total calorie intake. You should limit carbohydrates to about 50% and proteins to 20% of your total calorie intake. Eat more complex carbohydrates, which will fill you up more. Avoid foods that have a high glycemic index as these cause the blood sugar to increase rapidly and will lead to weight gain. Make healthy choices, for example have whole grain bread instead of white bread, and avoid potatoes and sugar.

Spread your calorie intake throughout the day. Eat 5-6 small meals and snacks rather than 2-3 big meals. Also it is important to drink lots of water – at least 8 glasses a day. Keep working at it and soon you will be losing weight and feel better about yourself. And of course, be active!